Staying active during pregnancy is one of the best ways to support your physical and mental well-being, for soon to be moms. Exercise can help reduce many common pregnancy discomforts like back pain and fatigue while preparing your body for labour and delivery, and can also be an excellent way to manage stress and boost your energy levels during this transformative time.

In this blog, we’re guiding you through safe exercise practices, highlighting some prenatal activities to try (and avoid), and offering tips on how to adapt your routine as your pregnancy progresses.

Benefits of Exercise During Pregnancy

Exercise during pregnancy can provide numerous benefits that support both you and your growing baby.

• From a physical perspective, regular activity during pregnancy can improve circulation, strengthen muscles, and help to reduce the risk of pregnancy complications.
• Mentally, staying active during pregnancy has been shown to reduce stress, anxiety, and fatigue while boosting mood.

Staying fit can help prepare your body for the demands of labour and delivery. Activities that improve endurance and strengthen core and pelvic muscles can make a noticeable difference when it’s time to welcome your baby into the world!

General Guidelines for Exercising Safely during Pregnancy

It’s crucial to remember that safety comes first when exercising during pregnancy. While staying active is beneficial, it’s essential to listen to your body and make adjustments as needed. Before starting or continuing an exercise routine, always consult with your doctor or healthcare provider as they can provide personalised advice based on your health and pregnancy progression.

Once you have the green light, focus on exercises that feel comfortable and energising rather than exhausting. Pay attention to your exertion level, aim for low to moderate intensity where you can still hold a conversation. Overexertion or breathlessness is a sign to slow down when exercising. Hydration is critical, especially as your body’s temperature regulation changes during pregnancy. Make sure you drink plenty of water before, during, and after exercise. Avoid overheating by steering clear of hot environments or high-intensity workouts that push your body too hard.

Make sure to be flexible with your workout routine during pregnancy. As your body changes, so will your needs. Adapting your activities ensures you’re staying active in a way that feels good and supports both you and your baby.

Recommended Exercises During Pregnancy

The right exercises during pregnancy can help you stay active and comfortable while supporting your body through each stage. Here are some excellent options that are generally safe for most pregnant individuals:

• Low-Impact Cardio: Activities like walking, swimming, and stationary cycling are great for maintaining cardiovascular fitness without putting unnecessary strain on your joints. These are gentle yet effective ways to keep your heart healthy during pregnancy.

• Strength Training: Using light weights or bodyweight exercises such as squats, lunges, and modified push-ups helps maintain muscle tone and strength, which can be especially beneficial as your body adjusts to the physical demands of pregnancy.

• Prenatal Exercise Classes: Specific prenatal training classes at Perpetua Fitness are an excellent way for improving flexibility, posture, and core strength. They also help with relaxation and stress reduction, making them great options for mental well-being.

• Pelvic Floor Exercises: Strengthening your pelvic floor with Kegel exercises can help prepare your body for labor and aid in postpartum recovery.

• Working with a Personal Trainer: For a tailored fitness experience, consider working with a certified personal trainer who specialises in prenatal fitness. A trainer can design a program that matches your fitness level and stage of pregnancy, while ensuring all movements are safe and effective. They’ll also guide you on modifications and provide support to help you feel confident and empowered throughout your journey.

Remember, every pregnancy is different, so modify movements as needed to suit your comfort level and abilities.

Exercises to Avoid During Pregnancy

While staying active is important, there are some exercises and activities to avoid during pregnancy to ensure your safety and your baby’s well-being.

• High-Impact or Contact Sports: Activities like skiing, basketball, or any sport with a high risk of falls or physical contact should be avoided. These carry unnecessary risks for injury.

• Excessive Core Strain: Movements like sit-ups, crunches, or any exercises that involve twisting motions can lead to or worsen diastasis recti (abdominal separation).

• Hot Environments: Avoid activities like hot yoga, as overheating can be dangerous for both you and your baby.

• High-Intensity Workouts: Exercises that leave you breathless or overly fatigued should be modified. Opt for a pace that allows you to maintain a conversation during your workout.

Adjusting Your Routine by Trimester

Your fitness needs will change as your pregnancy progresses, so it’s important to adapt your routine to suit each trimester, after discussion with your doctor or healthcare provider.

First Trimester: During the early weeks, you may feel tired or experience nausea, so focus on maintaining your current fitness level rather than pushing for progress. Light cardio and strength training are good choices, and always listen to your body.

Second Trimester: As your energy levels typically improve, this is a great time to focus on maintaining strength and mobility. Adjust exercises to account for your growing bump, and prioritise movements that enhance posture and balance.

Third Trimester: Comfort becomes key as your body prepares for labor. Stick to gentle, low-impact activities like walking, prenatal yoga, or stretching. Focus on relaxation techniques and maintaining mobility.

At Perpetua Fitness, we understand that pregnancy is a unique journey, and we’re here to provide the guidance and support you need to stay active safely. Our expert trainers are experienced in working with pregnant clients and can offer personalised modifications to suit your fitness level and stage of pregnancy.

We also pride ourselves on creating a community where you can connect with other new moms and moms-to-be and find encouragement throughout your journey. With a focus on safety, comfort, and empowerment, Perpetua Fitness is the perfect place to maintain your health and well-being during pregnancy. Check out our prenatal and postnatal exercise classes here.